Podcasts about references mentioned

Do you want to sell Switzerland with ease?In this episode of Travel Agent Takeaways, Charlie is joined by Sonia Holt, Marketing Manager for Switzerland Tourism in Australia and New Zealand, to delve into what makes Switzerland a compelling destination. Sonia highlights Switzerland's year-round appeal—from spring wildflowers to golden autumn landscapes, magical Christmas markets, and world-class skiing.She also talks about the country's unmatched efficiency, safety, and, of course, its exceptional public transport network, including its globally renowned trains. Sonia also shares how Swiss experiences like seeing the Matterhorn, visiting the Jungfraujoch, or paragliding in Interlaken make travellers fall in love with the country's surreal beauty.Sonia offers practical tips for agents to create unforgettable itineraries, encouraging a blend city stays with scenic rail journeys, mountain excursions, and visits to charming villages. To support the trade, Switzerland Tourism offers outstanding resources, including two online training platforms—one covering regional insights and the other focused on public transport—as well as the highly useful switzerland.com, one of the world's best tourism websites.References Mentioned in the Show:Switzerland.com – genuinely one of the best tourism websites in the world (Sonia uses it as a reference tool herself all the time).Email: trade.anz@switzerland.comTwo online training programs:www.international.switzerlandtravelacademy.ch   (Regions of Switzerland)www.elearning.travelswitzerland.com  (Trains and public transport) Destination Webinars Switzerland Series:Switzerland Series: All About TrainsSwitzerland Series: A Panoramic JourneySwitzerland Series: The Jungfrau RegionSwitzerland Series: Winter & Christmas MarketsConnect with Destination Webinars:Charlie Trevena LinkedIn: https://www.linkedin.com/in/charlietrevena/ Charlie's Email: charlie@destinationwebinars.com.au Destination Webinars Library: https://www.destinationwebinars.com.au/webinar-library/ Destination Webinars Facebook: https://www.facebook.com/destinationwebinars Destination Webinars LinkedIn: https://www.linkedin.comThanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on!Email or DM me on LinkedIn anytime:Thanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on! Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, Charlie

In this episode of the PCOS Repair Podcast, you'll explore the dramatic increase in PCOS diagnoses over the last decade and what may be driving this trend. While increased awareness and improved testing play a role, today's discussion goes deeper,  looking at how shifts in lifestyle, dietary habits, and everyday routines may be contributing to the rise in PCOS and metabolic health issues overall. This episode reflects on how body sizes, children's health, and nutrition culture have evolved over the last 30 years, setting the stage for a broader conversation about food quality and hormone health.How Food Culture Has Evolved—and Its Effect on PCOSThe food environment has shifted significantly over the past thirty to forty years. This episode highlights how changes in how often families eat out, the rise of food delivery services, and the  use of sugar may be influencing the development of PCOS symptoms. These lifestyle shifts are not about personal blame but about understanding the environment around us that makes hormone balance harder to maintain.How Busier Lifestyles Are Undermining HealthWe will explore how packed schedules and a rise in extracurricular activities are making nutritious home-cooked meals and consistent movement harder to prioritize. You'll consider how changes in both childhood and adult routines, from after-school sports and less work life balance to sedentary jobs and longer commutes, have made it more difficult to stay active. These societal shifts have gradually pulled people away from the kind of lifestyle that supports metabolic and hormonal health. From Root Cause to Lifestyle Shifts: Building a New NormalYou'll be challenged to think not just about your PCOS root causes, but about how modern living may be activating them. By stepping back and looking at how diet, movement, stress, and environmental factors have evolved, this episode helps you identify meaningful, individualized changes. Whether it's more daily steps, better hydration, or simply being more mindful of what's in your meals, these small changes can lead to big improvements in your PCOS symptoms and overall well-being.What has changed in your life, your habits, your food choices? How does that affect your hormones? Rather than pushing drastic change, this conversation invites you to consider one small thing you can do today to better support your body. You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-151

Are you keen to sell more Southeast Asia tours? In this episode of Travel Agent Takeaways, I catch up with Dennis Basham, Managing Director for Exoticca in Australia, to explore the brand's unique offerings for travel agents in the region.Dennis highlights Exoticca's background as a B2B-only tour operator focused on making it easy for agents to sell immersive small group and private tours. Founded in Barcelona and launched in Australia in late 2024, Exoticca has gained quick traction thanks to its fully commissionable packages, inclusive airfare options, and fast, user-friendly booking platform. The company supports agents with personalised onboarding, comprehensive training, and a wide range of destination choices, with Southeast Asia proving to be the most popular so far.Dennis shares details on two top-selling tours: a 13-day journey through China including highlights like the Great Wall, Terracotta Warriors, and a bullet train ride; and a 19-day Southeast Asian Odyssey visiting Vietnam, Cambodia, and Thailand. Exoticca also caters to more adventurous clients with itineraries in Bhutan, the Maldives, Nepal, and the 'Stans'. All tours offer customisable accommodation levels and built-in flexibility, allowing travellers to enjoy guided experiences in the morning and free time in the afternoons. With a strong focus on agent success and a growing presence in the market, Exoticca is positioning itself as a go-to partner for agents looking to expand their Southeast Asia bookings.You'll walk away with ideas, inspiration, and practical tips to help you sell both Exoticca and Southeast Asia.Send me a message on LinkedIn, and let me know! I'd love to connect and hear your thoughts.References Mentioned in the Show"Travel Advisors can register with Exoticca at advisors.exoticca.com/auWe encourage Travel Advisors to join the Exoticca TravelPro AU Facebook Group at www.facebook.com/groups/911860560753783All enquiries can come to Dennis direct at dennis.basham@exoticca.comConnect with Destination Webinars:Charlie Trevena LinkedIn: https://www.linkedin.com/in/charlietrevena/Charlie's Email: charlie@destinationwebinars.com.auDestination Webinars Library: https://www.destinationwebinars.com.au/webinar-library/Destination Webinars Facebook: https://www.facebook.com/destinationwebinarsDestination Webinars LinkedIn: https://www.linkedin.com/company/destination-webinars/   Thanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on!Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, CharThanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on! Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, Charlie

In this episode of the PCOS Repair Podcast, discover insights from a recent research review titled “Nutrition Strategy and Lifestyle in Polycystic Ovarian Syndrome.” This comprehensive article explores the latest research on dietary patterns, supplements, and lifestyle changes shown to support PCOS symptom relief. You'll learn why tailored strategies matter more than one-size-fits-all solutions and how to apply the findings to your own health journey.The Variety in PCOS PresentationThis episode highlights the wide variability in how PCOS presents itself. While one woman may struggle with acne and irregular cycles, another may be more affected by weight gain or fertility challenges. Yet underneath these symptoms, the same key root causes are to blame: the insulin effect, chronic inflammation, and oxidative stress. These root causes create hormonal imbalances, which drive the array of symptoms that make PCOS so challenging to diagnose and manage.Genetics and Environment in PCOS DevelopmentWhile PCOS has a genetic component, lifestyle factors heavily influence how and when it shows up. Nutrtion, movement routines, stress, and exposure to ultra-processed foods—especially during childhood—can activate genetic vulnerabilities. Understanding this interplay empowers you to make choices that can calm your symptoms and possibly reverse them altogether.Approaches for PCOS Symptom ManagementThe reviewed article explores a range of nutrition strategies, many of the recommendations seem contradictory, so finally this episode will help you will get clarity as to why and what to follow for your specific PCOS root causes and unique self. This episode highlights research-backed supplements that support hormone balance, insulin regulation, ovulation, and inflammation reduction. Herbal supports were also reviewed, with several natural compounds showing promise for improving PCOS symptoms. However, the importance of individualized plans and safety especially during pregnancy is underscored.Be sure to check the show notes for the full research article and subscribe to the PCOS Repair Podcast to stay up to date on new insights and actionable guidance for your PCOS journey.You can take the quiz to discover your root cause hereNutrition Strategy and Life Style in Polycystic Ovary Syndrome—Narrative ReviewLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-150

Planning a USA itinerary for your clients and want to offer something truly unforgettable?In this episode of Travel Agent Takeaways, I'm joined by the fabulous Lexi Miliatis, Brand USA's Trade Manager for Australia and New Zealand. With 46 U.S. states under her belt, Lexi shares why she's so passionate about road trips, and how agents can craft unforgettable self-drive experiences for their clients to coincide the 100th anniversary of Route 66 in 2026.We talk small-town gems, iconic roadside stops, quirky festivals (including bed races), and how to mix Route 66 into wider U.S. itineraries. Lexi also shares tips for building supplier relationships, planning around niche experiences like vintage cars, and preparing for increased demand.You'll walk away with ideas, inspiration, and practical steps to feel more confident selling U.S. road trips, whether it's a cross-country journey or just a weekend off the beaten path.Have you planned a U.S. road trip for your clients before, or is it on your list to try?Send me a message on LinkedIn, and let me know! I'd love to connect and hear your thoughts.References Mentioned in the ShowRoute 66 Centenary in 2026Brand USA Deep Drive Webinar Series: Episode #1USA Discovery ProgramRoad Trip Expo Dates and RegistrationConnect with Lexi on LinkedInConnect with Destination Webinars:Charlie Trevena LinkedIn: https://www.linkedin.com/in/charlietrevena/ Charlie's Email: charlie@destinationwebinars.com.au Destination Webinars Library: https://www.destinationwebinars.com.au/webinar-library/ Destination Webinars Facebook: https://www.facebook.com/destinationwebinars Destination Webinars LinkedIn: https://www.linkedin.com/company/destination-webinars/   Thanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on! Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, Charlie

In this episode of the PCOS Repair Podcast, we'll explore the role genetics play in PCOS. While PCOS does have a genetic component, it doesn't follow the straightforward hereditary patterns seen with eye color or height. Instead, it involves gene variants that affect how the body handles insulin, hormones, inflammation, and reproductive function. Not everyone with a genetic predisposition will develop symptoms, and how those genes are expressed can vary widely, even within the same family. These variables are what we will discuss in this episode. Why PCOS Symptoms Can Look Different in Every FamilyMany women wonder why they have PCOS when other family members don't. This episode explains how previous generations may have had undiagnosed PCOS or related symptoms like irregular periods, fertility issues, or type 2 diabetes that were never linked to PCOS. You'll hear how increased awareness and testing today are revealing more about how PCOS can run in families, even if it didn't look like classic PCOS symptoms in the past.How Lifestyle Plays a Role in PCOS DevelopmentA key takeaway from this episode is how lifestyle factors influence whether PCOS symptoms appear, how severe they become, and more importantly can they be reversed? Even with a genetic predisposition, your environment, such as diet, exercise habits, stress, and overall health, can either trigger or help suppress those genes. You'll learn how past generations may have unknowingly protected themselves with simpler diets and more physical activity.The genetic involvement in PCOS is what is termed epigenetics, meaning they're highly responsive to lifestyle changes. You'll discover how you can "turn down" the expression of these genes and reverse symptoms such as irregular cycles, inflammation, cravings, fatigue, and more by addressing your root causes and making consistent, targeted changes.Final Thoughts on Genetics, PCOS, and Taking ControlThis episode offers hope and encouragement for anyone feeling stuck with their PCOS. Genetics may set the stage, but they don't have to determine the ending. With a deeper understanding of where PCOS comes from and how to support your body, you can move forward with freedom from PCOS. You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-149

Want to wow your clients with Japan itineraries they've never seen on Instagram?If you're looking to send your clients somewhere special in Japan, this episode is packed with unique, firsthand experiences that go far beyond Tokyo and Kyoto. I'm joined by Harriett Bougher from JNTO, Adam Burke from Scenic, and Ruth Bullock from AH Travel Associates, three seasoned travel experts who recently explored regional Japan.You'll hear about hidden gems like Takachiho Gorge, a 1760s sake distillery, a luxury ryokan with private onsens, and island-hopping in Setouchi. We talk traditional dance, hands-on experiences like bonsai-making, temple stays, and cruising Japan's inland sea, and why these regional experiences are perfect for luxury travellers.You'll also walk away with practical tips for booking unforgettable itineraries outside the big cities, plus upcoming training dates to help you sell Japan with confidence.Which part of regional Japan would you love to explore: the hot springs, the food, or the quiet beauty of the countryside?Let me know your answer and connect with me on LinkedIn, I'd love to hear what inspired you from this episode.References Mentioned in the Show:Yamamura Sake Distillery, TakamoriTakamori Spring Water Tunnel ParkYufuin no Mori scenic trainKumamoto Castle and Suizenji GardenSetouchi region (including Shodoshima and Naoshima islands)Roka Ryokan, NaoshimaJNTOJNTO Webinars (First: 19 June – Japan 101)JNTO B2B newsletter for agent updatesJNTO Roadshows:26 August – Melbourne25 August – Sydney28 August – AucklandConnect with Harriet, Adam and Ruth:Harriet Bowger on LinkedInAdam Burke on LinkedInRuth Bullock on LinkedInConnect with Destination Webinars:Charlie Trevena LinkedIn: https://www.linkedin.com/in/charlietrevena/ Charlie's Email: charlie@destinationwebinars.com.au Destination Webinars Library: https://www.destinationwebinars.com.au/webinar-library/ Destination Webinars Facebook: https://www.facebook.com/destinationwebinars Destination Webinars LinkedIn: https://www.linkedin.comThanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on! Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, Charlie

In this episode of the PCOS Repair Podcast, I get to share the inspiring journey of Annie, a former client who overcame PCOS symptoms, found healing, and reached her weight loss goals, all while honoring her mental health and navigating a history of disordered eating. Annie's story is a powerful example of what can happen when you take a compassionate, root-cause-driven approach to managing PCOS.The Emotional Side of Health GoalsThis episode highlights the emotional weight of health journeys, especially when past struggles with body image or disordered eating are involved. Annie had previously done the work with therapists to address her eating disorder, but when she gained weight due to PCOS, she wanted to be cautious in her next steps. She recognized the importance of approaching her weight loss from a place of self-awareness, healing, and mental wellness.Rather than diving into restrictive diets or fast fixes, Annie chose a slower, steadier pace that protected her emotional well-being. With continued support from her therapist, Annie and I worked together with a root-cause PCOS plan. Why This Story Matters for Your PCOS JourneyThis episode encourages you to rethink and personalize your approach to weight loss, health goals, and PCOS healing. Annie's story demonstrates that sustainable results come from understanding your root causes, building nourishing habits, and protecting your mental and emotional well-being along the way. Whether you're just starting or looking to recalibrate, this story offers hope and actionable insight for a more empowered path forward.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode, and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-148

Want simple ways to make your job as a travel advisor easier, without spending hours hunting for answers?If so, this chat is for you.In this episode, I catch up with with Kate Webster, new owner of Travel Monitor and a passionate advocate for helping travel agents like you. Kate shares how her brand-new Agent Masterclass articles are designed to support agents at every stage of their careers, from newbies to seasoned pros. You'll hear how she chooses her topics based on real agent questions and what's trending in the industry (including AI and travel tech coming soon!).Kate also shares practical tips on how you can get involved in Travel Monitor, whether it's learning from the Masterclass, writing your own review, or building stronger connections with tourism boards to help grow your business and land those dream famils.Tune in for fresh ideas, tips you can use right away, and ways to stay connected and visible in the travel trade world.I'd love to know, what's your favourite takeaway from this episode? Connect with me on LinkedIn, to chat about travel and share ideas!References Mentioned in the Show:Travel Monitor website Subscribe to access daily EDM and Agent Masterclass articlesConnect with Destination Webinars:Charlie Trevena LinkedIn: https://www.linkedin.com/in/charlietrevena/ Charlie's Email: charlie@destinationwebinars.com.au Destination Webinars Library: https://www.destinationwebinars.com.au/webinar-library/ Destination Webinars Facebook: https://www.facebook.com/destinationwebinars Destination Webinars LinkedIn: https://www.linkedin.com/company/destination-webinars/Thanks so much for listening, I love hearing feedback from travel agents about these short and sweet training updates, and if you have any requests let me know and I'll try and get them on! Email or DM me on LinkedIn anytime:charlie@destinationwebinars.com.auhttps://www.linkedin.com/in/charlietrevena/Cheers, Charlie

In this episode of the PCOS Repair Podcast, you'll discover what it really means to live a PCOS-friendly lifestyle—and more importantly, how to design one that fits your unique needs. While the phrase "PCOS-friendly" gets thrown around a lot, it can often feel vague or even overwhelming. This episode offers a clear framework to help you stop guessing and start building a lifestyle that actually supports your body and your goals.Understanding the Foundation of a PCOS-Friendly LifestyleA PCOS-friendly lifestyle isn't about following a rigid formula or cutting out everything you enjoy. Instead, it's about giving your body the nourishment and support it needs while also making sure your lifestyle works with your real life—not against it. Whether you're dealing with shift work, family obligations, food sensitivities, or just a packed schedule, your PCOS lifestyle has to be sustainable for you.The Four Areas You Need to KnowIn this episode, you'll learn how to create that sustainable lifestyle by first understanding your PCOS root cause. This is essential for knowing which habits will actually move the needle for you. You'll also reflect on your current health goals—whether it's energy, fertility, weight loss, or something else—as well as what your current life priorities allow for. From there, it's all about taking aligned action to support your body in a way that feels doable, not overwhelming.The Four Pillars of Hormone-Friendly LivingWe will break down the four core pillars of a PCOS-friendly lifestyle: nutrition, movement, stress management, and emotional well-being. Each of these plays a crucial role in hormone balance and symptom relief. Rather than aiming for perfection, the goal is to build habits that are both effective and realistic for your daily life. You'll hear why small shifts in these areas can lead to big improvements over time.Making It Personal and SustainableThis episode also walks through how to personalize your routine without falling into the all-or-nothing trap. You'll learn how to start small, adjust as you go, and find the rhythms that feel natural and energizing. This isn't about following someone else's version of a “healthy lifestyle”—it's about creating one that supports your health while also honoring your current capacity and real-life responsibilities.Actionable Next Steps to Get StartedYou'll walk away from this episode with practical next steps, including taking the PCOS Root Cause Quiz, clarifying your main health goal, identifying your current priorities, and choosing a few simple habits to begin supporting your body today. This is the same framework I use with my own clients, and it's one that can grow with you as your life evolves.If you're ready to stop following generic advice and start creating a lifestyle that works for your hormones, your body, and your life, this episode is a must-listen. Be sure to hit subscribe so you don't miss upcoming episodes—and if you haven't yet, head to the show notes to take the PCOS Root Cause Quiz and begin building a lifestyle that truly supports your PCOS healing journey.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-147

Understanding the Importance of Vitamin D for PCOS HealthIn this episode of the PCOS Repair Podcast, the spotlight is on vitamin D—a nutrient often mentioned in PCOS conversations but not always fully understood. Commonly referred to as the "sunshine vitamin," vitamin D plays a critical role not only in bone health but also in glucose metabolism, inflammation reduction, and immune system support. These are all key factors in managing PCOS. This episode explores how vitamin D influences these processes and why it's especially important for women with PCOS to monitor and maintain healthy levels.How Your Body Absorbs and Utilizes Vitamin DVitamin D is a fat-soluble vitamin, meaning it needs dietary fat to be absorbed properly. Whether you're getting it from food, supplements, or sunlight, understanding how absorption works is essential. This episode explains the best ways to ensure your body can utilize vitamin D efficiently, including the types of foods that support absorption and the limitations of relying solely on sun exposure—especially in less sunny climates or during winter months.Common Risk Factors for Vitamin D DeficiencyEven with efforts to eat well and spend time outdoors, many people still have low vitamin D levels. This episode covers some of the reasons for that, including certain chronic health conditions, higher body fat percentages, and issues with the body's activation process of vitamin D through the liver and kidneys. You'll also hear why a low-fat diet or poor nutrition in general can impact your ability to maintain adequate levels.Testing for Deficiency and When to SupplementIf you're unsure whether you're getting enough vitamin D, the most reliable method is a simple blood test. In this episode, you'll learn what those lab results mean, how to interpret them beyond just the "normal" range, and when to retest. It also offers practical suggestions for choosing a supplement and how to avoid overdoing it—especially since vitamin D is stored in the body and can accumulate over time.Why Vitamin D Matters in Your PCOS JourneyWhile no single supplement is a fix-all for PCOS, vitamin D can play a significant supporting role. From improving insulin sensitivity and reducing inflammation to helping regulate hormones, this nutrient may be a crucial piece of the puzzle for those with a deficiency. This episode breaks down how correcting low levels of vitamin D can be a powerful first step toward feeling better—without overcomplicating your routine or chasing a quick fix.Be sure to check out the free PCOS Supplement Guide at supplementsforpcos.com. It includes trusted product recommendations, dosing guidelines, and additional insight to help you choose the right supplements for your unique needs. You can take the quiz to discover your root cause hereSupplement GuideVitamin DLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-146

Understanding the Link Between PCOS and WeightIn this episode of the PCOS Repair Podcast, the spotlight is on one of the most talked-about PCOS symptoms—weight. Whether it's the frustration of weight gain, the confusion around how to lose it, or the struggle to maintain progress, weight is a concern for many women with PCOS. But contrary to what some might hear from doctors or online sources, weight is not the cause of PCOS—it's a symptom. That said, excess weight can exacerbate root causes like insulin resistance and inflammation. This episode walks you through the key myths around PCOS and weight and introduces a new way of thinking about your health and your ideal weight.The Problem with “Just Lose Weight” AdviceYou've likely heard it before: “Just lose weight and your PCOS will improve.” But that kind of oversimplified advice ignores how complex and sensitive PCOS metabolism can be. In this episode, you'll discover why the way you approach weight loss matters just as much as the weight loss itself. Crash diets, excessive calorie restriction, and high-stress methods can actually worsen hormonal imbalances, shut down reproductive hormone production, and make you feel worse overall. Instead, in this episode, you'll learn how to shift toward a more balanced and personalized approach that prioritizes long-term metabolic health.How to Approach PCOS Weight Loss the Right WayThis episode explores how small changes in how you eat, move, and rest can lead to steady fat loss while preserving muscle, boosting your metabolism instead of tanking it. You'll also hear how increasing muscle mass improves insulin sensitivity and helps reduce inflammation, which are two major drivers of PCOS symptoms.Weight loss that lasts doesn't come from shame or punishment. It comes from self-awareness, self-compassion, and understanding your body's unique needs. In this episode, you'll hear the key to breaking the cycle of yo-yo dieting. You'll learn how approaching your PCOS journey with grace and curiosity helps you stay consistent and build a lifestyle that supports your health goals without burnout. It's not about being perfect—it's about being kind to yourself while moving toward your best health.Discovering Your Ideal PCOS WeightI have helped 100s of women find their “ideal” weight with PCOS. It's about finding the weight range where your body feels strong, your energy is stable, your symptoms improve, and your habits feel sustainable. This episode breaks down what that looks like and how to identify your personal sweet spot. It's not about what the scale says—it's about how your body functions and how you feel day to day. This section helps you reframe weight loss as a process of discovery, not restriction.Once you've found that sweet spot where your PCOS symptoms are improving and your lifestyle feels livable, it's time to transition to maintenance. This episode wraps up with a reminder that your PCOS health journey is not about reaching a specific weight or fitting a certain size. It's about reclaiming your energy, confidence, and hormone balance so you can feel like yourself again. The goal is progress, not perfection—and with the right support and understanding, you can absolutely find a weight and lifestyle where your body thrives.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at: ht

In this episode of the PCOS Repair Podcast, the spotlight is on one of the most frustrating and commonly misunderstood symptoms of PCOS: fatigue. Whether it's that mid-afternoon slump, the struggle to get out of bed, or the sense of always running on empty, energy issues affect many women with PCOS, and today's conversation dives deep into why that happens and how to fix it.Understanding the Link Between PCOS and FatigueFatigue isn't just about being tired—it's often the result of a disrupted circadian rhythm. This internal clock controls when you feel alert or sleepy and can easily be thrown off by inconsistent sleep schedules, poor light exposure, or high stress. Even without a formal diagnosis like Addison's or Cushing's disease, subtle imbalances in cortisol can dramatically affect how energized you feel throughout the day.Caffeine and sugar might offer a quick boost, but they often set you up for a hard crash. In this episode, you'll learn why starting your day with balanced meals instead of quick fixes is crucial for avoiding that roller coaster of energy highs and lows. Learn how even intense workouts can leave you depleted if you don't support your body with proper nutrition and hydration afterward.Identifying the Root Causes of PCOS-Related FatigueWhile daily energy dips are frustrating, long-term fatigue that builds over weeks or months is another level entirely. This deeper exhaustion often follows prolonged stress or trauma and is commonly seen in women managing PCOS. When your body has been running on adrenaline for too long, your energy systems begin to falter, leaving you constantly drained.Fatigue can show up differently depending on your PCOS root causes. Inflammation can make your body feel heavy and sluggish, an overactive stress response burns through your energy reserves too quickly, and insulin resistance leads to sugar crashes that zap your energy. Often, it's a combination of all three. In this episode, you'll discover how understanding your root causes is a critical piece of reclaiming your energy.If you've been feeling run-down and tired all the time, this episode is your invitation to shift your focus. Start by creating a more consistent sleep schedule, balancing your meals, building movement into your week, and reducing unnecessary stress. These small changes can create powerful momentum.You can take the quiz to discover your root cause hereOther Links for the Episode Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-143

Welcome back to the PCOS Repair Podcast! Today's episode is particularly inspiring as I share the journey of one of my patients, Taylor, and her battle with PCOS and weight management. Taylor's story highlights the significance of identifying root causes in achieving sustainable weight loss and overall health improvements.Taylor's Journey Through PCOS and Weight ChallengesTaylor's struggle with weight began early. Despite being an active child, she started experiencing unmanageable weight gain following her growth spurt at age 12. As she transitioned into adolescence and beyond, her challenges with weight only intensified, complicated by her PCOS diagnosis. Like many, Taylor's initial approach to managing her weight was through rigorous exercise and strict dieting—tactics that, while common, often led to frustration and minimal long-term success.The Impact of Misinformation and the Importance of Personalized StrategiesOne key aspect of today's discussion revolves around the misinformation surrounding PCOS and weight loss. The internet is riddled with one-size-fits-all solutions that promise quick results, from diet plans to workout routines and supplements. However, these often do not account for the individual complexities of PCOS. Taylor's story serves as a reminder that what works for one person may not be effective for another, especially when dealing with a condition as multifaceted as PCOS.A New Approach to PCOS and Weight LossWe delve into common misconceptions that hinder progress for many dealing with PCOS. For instance, the myth that certain exercises can exacerbate PCOS symptoms due to cortisol spikes, or that all dairy and gluten products should be avoided. Through Taylor's experience, we learn that understanding the nuances of your own body's responses to food, stress, and exercise is crucial. This personalized insight allows for a more effective and sustainable management plan.Taylor's Path to Understanding Her PCOSThrough working together, Taylor and I explored deeper into her specific root causes of weight gain associated with PCOS. This involved comprehensive lab work and lifestyle evaluations that went beyond standard PCOS protocols. We discovered key issues like her high sensitivity to carbohydrates and a chronic cycle of undereating that disrupted her metabolic health.Strategic Changes and Sustainable ResultsArmed with this new understanding, we implemented tailored dietary adjustments and lifestyle interventions that gradually helped Taylor break through her weight loss plateau. In this episode, you will hear the steps we took and the adjustments she took to break her weight loss plateau and finally achieve lasting easily maintainable weight loss. Taylor's success story is a testament to the power of personalized care and the importance of addressing the underlying factors of PCOS. I hope that this story inspires you that achieving and maintaining a healthy weight with PCOS isn't about drastic, short-term fixes but about making informed, gradual changes that align with one's unique health needs.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/142

This episode is addressing common misinformation regarding PCOS, explores where it comes from, and offers strategies to navigate through the noise effectively. Misinformation surrounds us, where personal anecdotes and marketing heavily influence our perceptions and decisions. We'll dissect some prevalent myths and provide you with the tools to make informed decisions about managing your PCOS.The Origins of Misinformation in PCOS Management Misinformation about PCOS frequently arises from personal success stories shared on social media and aggressive marketing tactics for supplements, diets and coaching. Influencers and marketers often promote diet plans, supplements, and lifestyle changes that claim to be the ultimate or only solution to PCOS symptoms. However, these sources may not always present the full picture, often offering solutions that are exaggerated, fear-based, or not universally applicable.Navigating PCOS Misinformation One major challenge with misinformation is that it encourages constant switching between health plans, preventing consistency, which is essential for lasting progress. This inconsistency can lead users to feel disillusioned and believe that no treatment will be effective for them. This episode debunks some common myths and misconceptions about PCOS, helping you to understand your unique needs and how to address them effectively.Debunking Common PCOS Misconceptions During this episode we'll discuss several areas where misinformation is common, including: Exercise MisconceptionsMyths about DairyGluten MythsInaccurate Carbohydrate suggestionsSupplement MisunderstandingsLab Testing and PCOS: Empowering Your PCOS Journey To effectively manage PCOS, it's crucial to cut through the misinformation by understanding the root causes of your symptoms, recognizing the unique aspects of your condition, and implementing a sustainable and personalized plan based on scientific research and personal health data. This approach ensures that the management strategies you adopt are tailored specifically to your needs and are grounded in reliable evidence, leading to better long-term outcomes.PCOS DETOX Appraising Unmet Needs and Misinformation Spread About Polycystic Ovary Syndrome in 85,872 YouTube Comments Over 12 Years: Big Data Infodemiology StudyYou can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/141

This week's episode is a supplement spotlight for Maca, a plant native to Peru known for its medicinal properties. Let's explore its potential in managing PCOS symptoms. We'll focus particularly on its impact on fertility, mood, energy, and metabolic health. Tune in to dissect scientific studies and offer practical advice on integrating maca into your PCOS management strategy.Potential Benefits of MacaMaca has long been revered for its health benefits and has traditionally been used to enhance fertility, libido, stress management, and energy along with many other benefits. Scientific research on maca is limited but promising. This episode discusses some of the research about fertility and metabolic health benefits. Maca's influence through the hypothalamic-pituitary-adrenal axis may explain its ability to enhance stress tolerance, categorizing it as an adaptogenic herb that helps regulate stress and hormonal balance.Maca supports the entire menstrual cycle by enhancing the follicular phase, supporting luteal surge for healthy ovulation, and promoting balanced estrogen and progesterone levels. Having a single herb that supports the full menstrual cycle is rare, making maca particularly valuable for women trying to conceive. However, it has not been studied for safety during pregnancy, so it is generally recommended to discontinue use once pregnancy is achieved.Maca may also benefit metabolic health, particularly in blood sugar regulation and lipid metabolism. Another study on young adult women in 2022 demonstrated that maca significantly improved mood and energy levels. Choosing a Safe Maca SupplementDue to concerns over heavy metal contamination in supplements, selecting a reputable brand is essential. Look for third-party testing to ensure purity and safety. The PCOS Supplement Guide recommends trusted brands that meet stringent quality standards.Integrating Maca into a Holistic PCOS Management PlanAs with all supplements Maca should complement a comprehensive approach to PCOS that includes nutrition, physical activity, and medical care. While it supports hormonal balance and metabolic health, holistic lifestyle adjustments are crucial for effective long-term management.Maca can be a helpful tool for fertility support, hormone balance, and metabolic health, but it is not a magic fix for PCOS. For more insights and resources, download our free PCOS Supplement Guide at www.supplementsforpcos.com,  and subscribe to our podcast for more episodes on PCOS management.Get My PCOS Supplement Guide You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/140

Today's episode is dedicated to unraveling the complexities of birth control in the context of PCOS. Explore how synthetic hormones might influence PCOS symptoms and hormonal imbalances, providing you with a range of perspectives to help make informed decisions adaptable to different life stages.Navigating Birth Control Choices Through Life's PhasesThis episode discusses whether birth control is the right choice for you based on your lifestyle needs. The best option during your teenage years may not be ideal in your twenties, thirties, or as you approach menopause. It also explores lifestyle adjustments, the choice between synthetic and bioidentical hormones, and various birth control methods. The goal is to empower you to personalize your approach based on how your body responds, your specific symptoms, and your overall health and lifestyle needs.Understanding Your Menstrual Cycle and Hormonal InfluenceUnderstanding the hormones of the menstrual cycle lays the foundation for understanding how birth control impacts your body. The cycle involves several key phases: the estrogen-powered follicular phase that prepares your ovaries for ovulation, the ovulation phase marked by a surge in luteinizing hormone and the release of the egg, and the luteal phase where progesterone prepares the body for a potential pregnancy or triggers menstruation pregnancy doesn't occur. For those with PCOS, these phases are often irregular, leading to non ovulatitory cycles or difficulty predicting when it occurs despite using ovulation tracking tools. Exploring Alternative Birth Control OptionsFor those seeking non-hormonal methods due to side effects or personal preferences, we discuss alternatives such as the Copper IUD, barrier methods like diaphragms and condoms, and the Fertility Awareness Method, noting their specific considerations and effectiveness. This episode also discuses when and if birth control is needed. After listening you will have the consideration points necessary to decide if birth control is for you or not at this current time and more importantly how to manage your PCOS with lifestyle even if you do decide birth control is This episode emphasizes that there is no one-size-fits-all solution for managing PCOS with birth control. Understanding your body's unique needs and maintaining open communication with your healthcare provider are key to finding the most suitable birth control approach.You can take the quiz to discover your root cause hereEpisode #126:Research Recap: Journal Article Review on PCOS ContraceptionEpisode #116: The Pyramid of PCOS: Breaking Down the Root Causes for Better HealthEpisode #117: ​​The Stress Response Root CauseEpisode #118: The Insulin Effect Root CauseEpisode #119: The Root Cause of InflammationEpisode #120: The Root Cause of Hormone and Nutritional DisturbancesLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/139

“Get people outside. Let them walk, let them move. And if they can't, do it in a wheelchair. Fresh air and movement—at any level—still have the power to bring joy, connection, and even a little bit of who they once were.”​In this episode of The Ageless Athlete Podcast, I sit down with ultra-endurance athlete, coach, and bestselling author Travis Macy to explore one of the most powerful and personal lessons from his life: how movement, the outdoors, and adventure are helping his father, Mark Macy, live well despite an Alzheimer's diagnosis.Travis has competed in some of the toughest endurance races on the planet, including The Eco-Challenge—where he and his father raced together in Fiji, pushing past limits that most would have thought impossible. But now, he's applying that same endurance mindset to something even more profound: keeping his father active, engaged, and thriving for as long as possible.Through this conversation, we uncover why exercise isn't just about performance—it's about healthspan, and how movement, human connection, and time spent outside can be game-changers for those facing cognitive decline.What You'll Learn in This Episode

This episode explores the psychological impact of Polycystic Ovary Syndrome (PCOS), a crucial aspect usually overshadowed by the physical symptoms. This episode discusses insights from the research article "The Invisible Struggle: The Psychological Aspects of Polycystic Ovarian Syndrome". This article shines a light on the social misconceptions and internal struggles faced by those dealing with PCOS, highlighting how these challenges go beyond the physical to affect mental health profoundly.The Overlooked Psychological Struggles of PCOS This episode explores the psychosocial burdens that individuals with PCOS endure. These struggles include dealing with social misconceptions, stigmatization, and the personal distress caused by the chronic nature of PCOS. Understanding these factors is crucial as they significantly influence the overall quality of life and emotional resilience of those affected. This episode will shed light on how to move past these struggles to better PCOS health both mental and physical. Addressing PCOS with a Holistic ApproachBy understanding the root causes—insulin resistance, chronic stress, and systemic inflammation—and employing strategies to manage these issues, women can not only alleviate their physical symptoms but also significantly improve their mental and emotional health. However, the ability to improve these root causes must involve a comprehensive strategy that addresses your emotional and mental health. By integrating strategies that address mental health and emotional wellness, women with PCOS can develop resilience, reduce the psychological burden of managing a chronic condition, and enhance their overall quality of life.Empowering Self-Management and Advocacy By understanding your body better and the specifics of your health, you can better navigate your treatment options and advocate for more personalized care. Public awareness and healthcare provider education are also crucial in improving the diagnosis and management of PCOS.Listen now to explore more about the psychological aspects of PCOS, the full research article by Deepika Diwani is available via a link below. You can take the quiz to discover your root cause hereThe Invisible Struggle: The Psychosocial Aspects of Polycystic Ovary SyndromeLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/138

This episode goes deeper into the role of luteinizing hormone (LH) in regulating the menstrual cycle and its implications for those with PCOS. Discover the essential functions of LH, how it influences fertility, and why it's particularly significant for understanding and managing PCOS symptoms and health.Key Functions of Luteinizing HormoneLuteinizing hormone plays a critical role in both men and women by regulating important aspects of the reproductive system. For women, LH is crucial for managing estrogen and progesterone levels, which are essential to creating the rhythm of the menstrual cycle's phases. Learn how LH operates within a healthy cycle, including the sharp surge before ovulation, which is crucial for releasing the egg.Challenges of LH Imbalance in PCOSMany women with PCOS experience an imbalance in their LH-to-FSH (follicle-stimulating hormone) ratio, which can lead to disrupted menstrual cycles and challenges with ovulation. This section explains the typical LH imbalances seen in PCOS, how they affect the body, and the complications that may arise, such as the failure to trigger proper ovulation and the development of cystic ovaries.Limitations of Ovulation Predictor Kits for PCOSYou will learn the limitations of ovulation predictor kits (OPKs) for women with PCOS, who may experience misleading results due to chronically elevated LH levels. Explore why these tools often fail to provide accurate readings and how they can lead to confusion about ovulation and fertility windows.Addressing the Root Causes of LH Dysfunction in PCOSUnderstanding and managing the underlying causes of elevated LH and testosterone levels can help improve their effects on the menstrual cycle and overall health. We discuss strategies to discover and manage the common triggers of LH imbalances in PCOS.Your PCOS Period Repair ManualYou can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/137

In this episode of the PCOS Repair Podcast! I'll focus on a prevalent issue many women with PCOS face, illustrated through the journey of one of my patients Janelle. This episode uncovers the common challenges and misconceptions surrounding PCOS from adolescence through adulthood and gives you a window into what the path to PCOS freedom looks like. Janelle's Struggle with PCOSJanelle's PCOS symptoms began subtly with semi-regular periods during her teenage years, leading to a diagnosis and subsequent birth control treatment in her late teens. However, the temporary solution masked underlying issues, which surfaced dramatically when she discontinued birth control at 27 to start a family. The absence of natural periods post-birth control led Janelle through a frustrating cycle of unsuccessful fertility treatments, highlighting the need for a different approach to her PCOS management.Achieving Natural Menstrual RegularityAfter years of hormonal treatments with little success, Janelle sought an alternative strategy focusing on natural restoration of her menstrual cycle. During this episode I will walk you through what changes she made and how she approaches her PCOS health differently so that she could finally experience regular cycles and ultimately optimize her fertility Comprehensive Approach to Managing PCOSThis episode explores the importance of understanding the intricacies of PCOS and why conventional methods like birth control and reactive fertility treatments often fall short. Through Janelle's experience, we'll discuss the effectiveness of the Dutch test in providing a detailed hormonal landscape, which is crucial for tailoring treatment strategies that address specific imbalances and root causes.Lessons from Janelle's JourneyJanelle's story will illustrate the powerful reminder of how important a proactive and informed approach to PCOS is. By integrating comprehensive hormonal testing and embracing a holistic lifestyle focus, women can significantly enhance their health and fertility. This episode will assist you seek out and advocate for personalized care and to explore all avenues for managing their PCOS effectively.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/136

This episode of the PCOS Repair podcast focuses on harnessing the power of exercise to enhance hormone balance and manage PCOS symptoms effectively. This episode is all about actionable steps. Here, you will discover the truths about physical activity and PCOS, differentiate the myths that could be hindering your progress, and learn how to tailor an exercise regimen that optimizes your health.PCOS and ExerciseExercise is universally acknowledged as a vital component of a healthy lifestyle. However, for those managing PCOS, the landscape of information can often be confusing and contradictory. This episode clarifies the factual benefits of exercise for PCOS, helps you navigate through the common myths, and provides guidance on developing a workout routine that is not only effective but enjoyable—ensuring it becomes a consistent part of your lifestyle.Progressive Exercise: Building a Sustainable RoutineUnderstanding the progressive nature of exercise is crucial. While eating healthily is more straightforward, exercise requires a build-up in intensity and complexity. Whether you're lifting weights or engaging in cardio, it's essential to start at a level that matches your current fitness and gradually increase the challenge. This segment encourages listeners to view fitness as a journey, emphasizing the importance of progression and adaptation over time.Controversies of Exercise for PCOSThe episode also tackles the controversies surrounding PCOS and exercise, particularly the myths about cortisol and intense physical activity. It breaks down the science behind stress and exercise, offering insights into how to manage and monitor your body's response to ensure your activities are beneficial, not detrimental.Implementing an Effective PCOS Exercise StrategyFinally, you will learn how to implement an effective exercise strategy tailored to your specific PCOS symptoms and fitness goals. This includes practical tips on monitoring your progress, adjusting your routine as needed, and working collaboratively with healthcare providers to ensure your exercise plan is safe and effective.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/135

This episode shines a spotlight on ashwagandha, a supplement that might be beneficial for those managing PCOS. Known for its stress-relieving properties, ashwagandha has been used historically across Asia and Africa and falls under the category of adaptogens, which are agents believed to help the body resist various types of stress.Understanding AdaptogensYou'll learn about how ashwagandha helps the body manage both physical and mental stress by potentially reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis. This action may regulate how much cortisol is distributed throughout the body, aiding in stress management.The Benefits of Ashwagandha for PCOSExplore various studies that have investigated ashwagandha's effectiveness in reducing perceived stress, enhanced athletic performance, and potentially aiding in conditions such as anxiety and depression. Discussions include dosage recommendations and insights into the specific benefits for PCOS symptoms.Who Should Consider Ashwagandha?I will also cover important considerations and precautions for those thinking about adding ashwagandha to their supplement regimen. Special attention is given to its appropriateness for pregnant women, individuals with autoimmune diseases, thyroid disorders, or liver issues, and the recommended duration for its use. You will learn how ashwagandha can fit into a broader PCOS management strategy that includes nutrition, exercise, and medical treatments. For a deeper dive into PCOS supplements here is my detailed guide. This guide offers comprehensive insights into the supplements that may help manage PCOS effectively, along with exclusive discounts for podcast listeners.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/134

In this episode of the PCOS Repair Podcast, we tackle a hot topic that has stirred many questions among our listeners—what to eat to help improve PCOS symptoms. Whether it's the occasional sweetener in your coffee, weekly pizza nights, or navigating gluten-free options, today's discussion aims to address these concerns and more, guiding you towards making informed nutritional choices for managing PCOS.PCOS Nutrition: Beyond Good and Bad FoodsIt's time to learn about the world of nutrition where no food is inherently good or bad. Explore how to transform your approach to eating by focusing on nourishment rather than labeling foods. This episode debunks common misconceptions about carbohydrates and introduces the concept of food as just food—essential supplies for your body's needs.Build Sustainable Dietary HabitsDiscover how to create a sustainable way of eating that transcends the typical diet mentality. Learn the importance of prioritizing nourishment and how to approach dietary changes with a long-term perspective. You will also learn the harmful effects of crash dieting and the benefits of a balanced, nourishing diet.Become Your Own Nutrition ExpertLearn how to become an expert on your own body's nutritional needs. This episode will discuss the importance of personalized nutrition and dispels one-size-fits-all diet myths, offering insights into how to adapt your eating habits based on personal health goals and the underlying causes of PCOS.Strategic Enjoyment of Food Incorporate the strategic enjoyment—how to incorporate favorite foods into your diet without compromising your health goals. This part of the episode discusses how to enjoy foods responsibly and how occasional indulgences can fit into a healthy lifestyle without leading to setbacks.Personalized NutritionWhen you finally understand and address the root causes of PCOS through diet. While listening to this episode you will discover the importance of identifying personal triggers and tailoring your diet to combat specific symptoms, whether they are related to weight, energy levels, or hormonal balance.You can take the quiz to discover your root cause hereThe PCOS Root Cause Boot Camp Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/133

Welcome back to the PCOS Repair Podcast! Today, we delve into a compelling research article that connects the dots between inflammation and it's connection with insulin resistance and ovarian dysfunction in PCOS. This episode builds on our previous discussions about the multifaceted nature of PCOS, where stress, insulin and inflammation significantly impact the condition.Inflammation and Its Impact on PCOSInflammation is often a buzzword in health discussions, blamed for everything from hormonal imbalances to digestive woes. In this episode, you'll gain a focused understanding of how inflammation specifically affects PCOS and worsens symptoms through increased androgen production and insulin resistance.Key Insights from Recent PCOS ResearchThe discussion centers around the research article, "Inflammation in Polycystic Ovarian Syndrome: Underpinning of Insulin Resistance and Ovarian Dysfunction," which sheds light on how inflammation acts as a major contributor to PCOS. You will learn how dietary triggers can induce oxidative stress and greater inflammatory response as well as strategies for managing PCOS effectively.Personalizing Your Approach to PCOS ManagementWe'll discuss the importance of recognizing the unique aspects of your PCOS condition. Learn to look beyond generalized symptoms and identify your specific inflammatory triggers that may differ vastly from other women. By understanding and managing underlying inflammation, you can significantly alleviate PCOS symptoms and improve overall health. Alright, let's dive in! Happy listening You can take the quiz to discover your root cause hereInflammation in Polycystic Ovary Syndrome: Underpinning of insulin resistance and ovarian dysfunctionLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/132

“During chemo, I could have stayed on the couch binge-watching Netflix. Instead, I chose to walk 500 meters, then build from there. Every step reminded me that I could still fight and get stronger.”​In this episode of The Ageless Athlete Podcast, I sit down with Ray Zahab—a professional adventurer and ultra-endurance athlete who has crossed some of the world's harshest environments, from the Sahara Desert to the Arctic tundra. But Ray's most inspiring journey isn't just about extreme landscapes; it's about how he used the resilience forged in those adventures to overcome some of life's toughest challenges, including a battle with lymphoma.Ray shares his incredible story of transformation—from a pack-a-day smoker in his late 20s to one of the world's most accomplished ultra-endurance athletes. He opens up about his fight with cancer, how his mindset from years of extreme expeditions helped him navigate treatment, and the life lessons he's learned about resilience, purpose, and living fully.What You'll Learn in This Episode

Welcome to a New Year of PCOS Health!In this week's episode of the PCOS Repair podcast, we'll kick off the new year by exploring the impactful difference between setting New Year's resolutions and creating an intentional, actionable plan for your PCOS health. Grab your pen and paper—this interactive session is designed to help you start the year with clarity and purpose.Understanding Resolutions vs. IntentionsThe episode begins by diving into the definitions and implications of ‘resolutions' versus ‘intentions.' A resolution often represents a firm decision to do or not do something, which can sometimes lead to disappointment if not followed through. This episode encourages a shift towards setting intentions, which allows for more flexibility and adaptability in achieving your goals, particularly in managing PCOS.Setting Intentional Goals for PCOSI'll guide you through my step-by-step process to set meaningful and realistic goals for your PCOS journey. Whether it's managing weight, improving hormonal balance, or enhancing overall health, this section helps you define what you truly desire from your efforts and how to envision the lifestyle changes needed to get there.Actionable Steps to Achieve Your GoalsAs you transition from broad intentions to specific, actionable steps that align with your personal health objectives. This episode emphasizes the importance of breaking down your goals into manageable tasks, prioritizing them, and confronting any obstacles that may arise, ensuring a structured path toward your PCOS management.Building Sustainable Habits for PCOS ManagementYou'll explore strategies to transform your actionable steps into sustainable habits. This section provides insights on integrating new routines into your daily life, making them as natural and automatic as brushing your teeth. The focus is on consistency and gradually building a lifestyle that supports your PCOS health without feeling overwhelmed.Interactive Guidance and Personal ReflectionThroughout this episode, I encourage you to actively participate by writing down your thoughts, reflecting on your current habits, and identifying areas for improvement. This interactive approach enhances understanding and empowers you to take concrete steps toward a healthier year.You can take the quiz to discover your root cause hereLet's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/131

Robert "Wingnut" Weaver, is the star of Endless Summer II and one of surfing's most iconic longboarders. Wingnut takes us behind the scenes of the movie that shaped surf culture and shares timeless lessons on living a balanced, joyful, and active life.Whether you're a surfer or simply someone seeking inspiration, this conversation is packed with practical tips and stories that will leave you feeling energized and ready to ride the waves of life—no board required!

Welcome back to the PCOS Repair podcast! In this episode,I'm excited to share a case study that highlights the complex relationship between diet, lifestyle, and PCOS symptoms. Join me to explore the journey of Lily, whose experiences with PCOS and food sensitivities offer valuable insights into managing PCOS holistically.Food Sensitivities and PCOSLily was diagnosed with PCOS in her early twenties after experiencing years of irregular periods and hormonal imbalances indicated by lab tests. Despite leading a healthy lifestyle, Lily faced challenges due to her PCOS diagnosis and unrelated food sensitivities. This episode delves into how these elements intertwined in her journey toward starting a family and seeking a healthier life.The Impact of Diet on PCOSThroughout the episode, you'll learn about the myths and realities of how certain foods affect PCOS symptoms. Discover why blanket dietary restrictions like cutting out gluten or dairy may not be necessary for everyone and how individual responses to food can significantly influence PCOS management. The discussion emphasizes the importance of personalized dietary approaches rather than one-size-fits-all solutions.Lily's Path to Understanding Her BodyFollow Lily's experiment with eliminating and reintroducing various foods under guidance, which led to fascinating discoveries about her body's specific reactions to gluten and dairy. This process not only helped Lily manage her PCOS symptoms better but also empowered her to make informed choices about her diet. The story of Lily reinforces the concept that managing PCOS effectively requires a deep understanding of one's body and the factors that uniquely affect each individual.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/130Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome back to the PCOS Repair podcast! In today's episode, I am reviewing a research article about PCOS and inositols supplements. Discover the science behind the dosages and ratios of inositols that can potentially help manage PCOS symptoms effectively.Inositols for PCOS ManagementInositols, particularly myo-inositol and d-chiro-inositol, help manage PCOS by impacting insulin resistance and hormone regulation. In this episode you'll learn how these supplements operate at a cellular level in women with PCOS, enhancing your understanding of their potential benefits. As well as the specific ratios that have been shown to improve ovulation and metabolic functions in women suffering from PCOS.The Ideal Inositol Ratios for PCOS TreatmentDiscover why a 40:1 ratio of myo-inositol to d-chiro-inositol might be the most effective combination for improving PCOS symptoms based on recent scientific research. This segment helps clarify how specific ratios can influence treatment outcomes, providing a clearer direction for those considering inositol supplements.During this episode, you'll get practical recommendations on if inositol is a good option for you to consider and discuss with your doctor, how to choose the right inositol supplements, including recommendations for reputable brands and formulations. This guidance will help you make well-informed decisions in conjunction with your healthcare provider.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/129Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode, as we dive into the bustling holiday season, let's talk about the frustrating feeling you're constantly starting over with your health routines. Whether due to traveling, holidays, or unexpected life events, this episode is tailored for anyone who struggles to maintain their health regimen amidst life's never-ending schedule curve balls.The Impact of Irregular Routines Irregular routines can disrupt not just your fitness plans but also other aspects of health management, including nutrition and sleep. This episode shares some of my personal challenges faced during a summer filled with sporadic travel and activity, highlighting the difficulties in maintaining consistent exercise and health routines. As well as what has helped me and many of my clients overcome these hurdles and maintain our health in the midst of life's curveballs. Approaches to Overcome SetbacksIn this episode, we'll get into the mental and lifestyle shifts necessary to adapt to ongoing changes without compromising your PCOS management goals. You will discover how to categorize your health management phases into 'healing' and 'lifestyle' phases to better align your efforts with current life circumstances.Building and Organizing Health HabitsLearn how to build and organize effective health habits that stick. This part of the episode discusses the importance of habit stacking and organization to prevent overwhelm and ensure sustainable health practices are in place, particularly beneficial for listeners seeking to overhaul their routines without feeling lost.So if you ever struggle to stick with your PCOS healthy lifestyle you will find this episode packed with tips and encouragement to help you create a lifestyle that works for you and how to jump back to it quickly when you start to slide a bit. You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/128Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome back to the PCOS Repair podcast! Today's episode focuses on a topic that's been touched upon but never fully dived into—supplements for PCOS management. While supplements are beneficial, the core of managing PCOS effectively lies in lifestyle adjustments. The aim today is not just to list off supplements but to empower specific information and tools to choose supplements wisely.The Integral Role of Supplements in Managing PCOSIn this episode, you'll discover that supplements can significantly aid PCOS management, offering support either at the start or as an enhancement to lifestyle modifications. However, it's critical to understand that supplements are just part of a broader strategy. It is crucial to understand your root cause(s), which supplements to consider, and how to select brands that will supply effective products. Navigating the Complex World of SupplementsThe supplement industry is vast and sometimes overwhelming. This part of the discussion emphasizes the importance of choosing supplements that are not only known to be effective but also offered by brands that are safe and well-researched. You'll learn how to sift through the marketing noise prevalent in the supplement industry to find products that genuinely benefit PCOS management.How to Select the Right Supplements for PCOSSelecting the right supplement involves more than picking a popular or well-marketed product. It requires:- Identifying your specific PCOS symptoms, root causes, and your personal goals.- Researching which supplements effectively address these issues.- Evaluating the credibility and safety of the brands you consider.In this section, I will walk you through how to identify each of these factors in a way that is unique to you. This way you can easily discuss the supplements you are considering with your healthcare provider, ensuring it complements your health needs without adverse effects.Marketing Tactics in the Supplement IndustryMany supplements are heavily promoted due to their profitability, rather than their health benefits. You'll learn how to critically assess supplement advertisements and promotions to make informed decisions based on scientific evidence and not just marketing hype.Where to Find Reliable Information on SupplementsThe PCOS supplement options are constantly growing and more overwhelming. While I can't cover everything in one episode I think you will find I give you plenty to work with here in this episode. But so as not to leave you hanging. I also created a PCOS Supplement Guide that includes all the lists of options, recommended brands, and when a certain option might be a good fit. You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/127Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

This episode aims to help you with the complex decisions around birth control. Whether it is a choice you are interested in and if so what birth control selections are available for managing PCOS symptoms. You'll discover the reasons why birth control pills are often recommended and explore the potential long-term health implications associated with their use, including consideration for PCOS risks related to diabetes, hypertension, and cardiovascular diseases.Understanding the Function of Birth Control PillsYou'll gain a better understanding of how combined oral contraceptives prevent ovulation and might improve PCOS symptoms. The discussion delves into the impact of these contraceptives on hormonal levels and menstrual cycles and provides a thorough explanation of the biological mechanisms at play. This segment also explores the non-contraceptive benefits of using oral contraceptives, such as reduced risks of certain cancers and management of endometriosis. It also examines the potential risks associated with these medications, including cardiovascular health concerns and hormonal disruptions.The Role of Lifestyle Modifications in Managing PCOSDiscover the critical role of lifestyle changes in effectively managing PCOS. This part of the episode covers the importance of personal health care. It encourages discussions with healthcare providers to tailor PCOS management plans that might include or exclude the use of birth control. Birth control has pros and cons concerning PCOS, but there are also lifestyle and specific circumstances that need to be considered. This episode will help you to do just that.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/126Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome back to the PCOS Repair Podcast. This episode shares the story of Ava, a 28-year-old who has had amazing success navigating her journey with PCOS. Ava's experience highlights common challenges and misconceptions surrounding PCOS, particularly concerning insulin levels and regular menstruation.Ava's PCOS ChallengesAva, despite being proactive about her health, faced persistent health frustrations of irregular periods and a lack of ovulation. She had been managing her PCOS symptoms relatively well but as she reached her mid-20s her periods became quite irregular. When she came to me she was quite frustrated that her experiences and her lab results did not correlate. Her tests showed normal glucose and insulin levels, yet symptoms suggested an underlying insulin issue, leading to confusion and a search for answers.Identifying Her Root CauseAfter taking the PCOS assessment and understanding more about how insulin was affecting her hormones even though her labs were normal, Ava began her more tailored approach. This is an area of so much confusion and I can't wait for you to listen to this episode to gain clarity on why labs don't provide us with enough information sometimes when dealing with PCOS. Ava's Insights and Lifestyle AdjustmentsAva's case underscored the importance of understanding the body's unique responses to food. Her diet, characterized by frequent, small meals, inadvertently was not serving her and actually fueling her hormone imbalance. With guidance, Ava adjusted her eating habits to better manage her insulin levels. Over time, she noticed significant improvements in her energy levels and menstrual regularity. Her journey highlights the critical role of tailored strategies in managing PCOS symptoms and restoring menstrual health.Ava's story is just one example of the complexity of PCOS and the need for personalized strategies. It also emphasizes the importance of listening to one's body and aligning healing approaches with individual symptoms and responses, rather than relying solely on standard lab results.I hope you find you find Ava's journey encouraging and that it inspires you to explore your personal path to better PCOS health. You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/125Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode of the PCOS Repair podcast, you'll explore the challenges and solutions surrounding fertility for women with PCOS. You will learn about the root causes of hormonal imbalances that affect fertility, this discussion aims to empower you with knowledge and practical steps to optimize your reproductive health.Navigating PCOS Infertility: Insights and ApproachesLet's talk about the complex relationship between PCOS and infertility. Whether you're trying to conceive naturally or considering fertility treatments, this episode provides a comprehensive look at how to effectively manage your reproductive health amid PCOS. From adjusting lifestyle factors to understanding hormonal dynamics, every aspect is covered to help you foster better health outcomes.A Deep Dive into Hormonal Interactions and Fertility Discover the crucial role of hormones in managing PCOS and fertility. Learn about the impact of excess androgens, such as testosterone, which can disrupt the balance necessary for regular ovulation. The episode breaks down the interactions between LH (Luteinizing Hormone) and other hormones, explaining how elevated LH levels can hinder the natural ovulation process.Practical Steps to Repair and Optimize Your FertilityGet actionable advice on how to begin repairing and enhancing your fertility. Understand the importance of tracking hormonal changes and the benefits of targeted lifestyle adjustments. Ashlene provides insights into the use of basal body temperature tracking to monitor fertility signs, emphasizing the value of patience and consistency in observing hormonal patterns over time.Personalized Strategies for Fertility EnhancementLearn how to personalize your approach to fertility based on your specific PCOS symptoms and root causes. Whether it's managing insulin resistance, reducing inflammation, or addressing adrenal health, this episode guides you through choosing strategies that align with your body's needs. You will discover how these adjustments not only improve fertility but also contribute to overall well-being.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/124Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Episode NotesEpisode SummaryIntroduction to Open Science – Asier Moneva introduces open science, emphasizing transparency and replicability as essential to modern research.Importance of Transparency – He explains how transparency builds trust, enabling other researchers to assess rigor and replicate findings accurately.Preregistration and Registered Reports – Asier discusses these practices, which require researchers to specify methodologies and hypotheses before data collection to reduce bias.Challenges in Adoption – He notes that implementing open science practices can be challenging due to academic pressures and resource limitations.The “Publish or Perish” Culture – We highlight how the pressure to publish quickly can conflict with the time-intensive requirements of open science.Academic Incentives and Misaligned Goals – We critique the academic reward system that often favors quantity over quality, which can detract from scientific rigor.Advantages for Public Accessibility – Open science also enhances public accessibility, making research available beyond academia and helping inform public policy.Ethical Considerations in Research – Asier emphasizes that open science fosters ethical research practices by reducing questionable practices like p-hacking and selective reporting.Benefits of Open Science for Collaboration – The approach encourages collaboration across disciplines and institutions, providing a more comprehensive understanding of complex issues.Real-World Example of Retraction – He mentions a case where a research paper was retracted due to lack of transparency, illustrating the importance of open science practices.Role of Preprints in Open Science – Asier advocates for preprints as a way to share research and receive feedback before formal publication.Challenges with Platform Fragmentation – He observes that the proliferation of research-sharing platforms can hinder accessibility if findings are scattered across multiple sources.Future of Registered Reports – Asier sees registered reports as a future standard, as they align research design with ethical and rigorous science.Open Science as a Solution to Publication Bias – Open science practices help address publication bias by promoting the dissemination of all research findings, regardless of outcomes.Closing Thoughts on Transparency – Open science is about ensuring reproducibility and holding science accountable, aiming to make research as transparent and accessible as possible.About Our Guest:Asier Monevahttps://asiermoneva.comhttps://nscr.nl/en/medewerker/asier-moneva/https://www.thuas.com/research/research-groups/team-cybercrime-cybersecurityhttps://github.com/amonevahttps://osf.io/7ce24/Resources and References Mentioned in This Episode:The Open Science Framework (OSF)The OSF is an open-source platform supporting transparent and reproducible research across disciplines.The Open Science Framework:https://osf.io/Paper Introducing Registered ReportsThis foundational paper outlines the concept of registered reports, a publishing model aimed at reducing bias and enhancing research rigor.Paper introducing "registered reports":https://psycnet.apa.org/fulltext/2014-20922-001.htmlRetraction Case StudyA recent retraction of a notable article on the replicability of social-behavioral research findings offers insights into challenges within open science practices.RETRACTED ARTICLE: High replicability of newly discovered social-behavioural findings is achievable:https://www.nature.com/articles/s41562-023-01749-9Retraction Note: High replicability of newly discovered social-behavioural findings is achievable:https://www.nature.com/articles/s41562-024-01997-3Podcast episode discussing the retraction in depth:https://open.spotify.com/episode/3rygrbUNocfCEEGd1Byn0V?si=vJDuzQT3S7yJqDEUMycF1w&t=178Other:This episode was recorded in a hotel lobby corner with music playing in the background. If the audio sounds a little unusual at times it is because of the noise removal being used to remove that noise being combined with other ‘sound enhancement' features. I had to go back in and play around with the audio directly before I was even a little happy.  The tools work well but they are a little unpredictable.  I am increasingly wary of ‘it just works' audio editing tools. I would have left it in, but the bots chasing copyright infringement are ravenous and indiscriminate. 

I'm guessing you've heard that exercise can have a valuable impact on PCOS health but in this episode, we will explore the transformative power of enjoying your exercise routine. It's easy to view exercise as a mere item on our to-do list, but embracing it can revolutionize our approach to fitness, and overall well-being and enhance our self-care on the journey to PCOS health.Enjoyment in ExerciseI've learned over the years that enjoyment is crucial in sustaining a healthy lifestyle, especially when it comes to exercise. Staying consistent becomes a struggle without a genuine interest or enjoyment in our activities. This episode will help you shift your perspective towards exercise from a chore to an enjoyable part of your daily routine. Yes, it's possible and it can significantly impact your PCOS management.Exercise for PCOS HealthIt's not just about the physical benefits; exercise for someone with PCOS can transform how the body handles food and manages insulin levels. In this episode you will learn how consistent, enjoyable physical activity can influence blood sugar levels and overall PCOS symptoms, making it a cornerstone of effective PCOS management.Engaging with Your Exercise GoalsUnderstanding the 'why' behind your exercise regimen is crucial. During this episode, I will walk you through how to reflect on your motivations for exercising, which can be as varied as improving body strength, enhancing mood, or simply enjoying the outdoors. Identifying these motives and what you want to accomplish even outside of your workouts can help solidify exercise as a rewarding part of your PCOS management strategy.Practical Tips for Enjoyable PCOS-Friendly ExercisesAs always I will leave you with practical strategies to integrate enjoyable and sustainable exercise routines into your life. Whether choosing activities that align with your interests or setting realistic, enjoyable goals, these tips are designed to help you cultivate a positive and enduring relationship with exercise.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/123Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

This episode explores the multifaceted role of Metformin in managing Polycystic Ovary Syndrome (PCOS). A medication known for its efficacy yet with a controversial reputation due to side effects, this episode aims to demystify Metformin, presenting both its potential benefits and the challenges it presents to women with PCOS.The Science Behind Metformin and PCOSDrawing from the recent research article, "Metformin: A New Approach" published in 2021, this episode aims to simplify the complex scientific discussions surrounding Metformin. You will learn more about the many benefits that metformin can offer PCOS as well as health in general. Real-World Experiences with MetforminHear firsthand accounts of how Metformin has influenced the PCOS journey for many, including my personal experience and client experiences. This real-world insight provides a balanced view of what potential users might expect, addressing common apprehensions and how to set yourself up to avoid and effectively manage any arising side effects. The practical tips in this episode will boost your comfort and effectiveness of Metformin treatment if it aligns with your health objectives.Today's topic is designed to demystify Metformin and help you gain new perspectives if it's been recommended to you by your doctor for your PCOS management. Whether considering starting Metformin or optimizing its use, or to help you prepare for conversations with healthcare providers. Go ahead and listen now, because this episode is a great resource for making informed decisions that align with your health goals. You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/122Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

I'm excited for you to listen to this episode where I share a real-life example of how impactful our self-talk can be to our PCOS health. I am honored to share a story of body acceptance, self-love, and the pursuit of balanced hormones through the experiences of Zoe, one of my clients who has successfully navigated the challenges of PCOS. Listen now as we explore how embracing where you currently are can catalyze profound changes in health and self-perception.Zoe's Journey:Zoe, like so many women, struggled to align their current body image with her body goals while managing PCOS symptoms. Diagnosed in her late teens, Zoe was an athlete who managed her PCOS health without significant issues until she encountered frustrating plateaus in her fitness and health goals during her early twenties.The Challenge of Plateaus:Zoe spent several years striving for a specific body fat percentage and muscular tone but was met with repeated frustrations. Despite her disciplined approach to fitness and nutrition, Zoe found her efforts thwarted by her body's resistance to change—a resistance compounded by her hormonal imbalances.A New Approach with Body Acceptance:This episode emphasizes a shift from strict goal orientation to a more compassionate, understanding approach towards one's body. We discuss how working with your body and adopting a nurturing mindset rather than commanding can lead to better health outcomes and a more positive self-image.Lessons in Self-Love and PCOS Management:Learn how Zoe, with guidance, eventually found her "sweet spot" where she could manage her PCOS health more effectively without stringent dietary restrictions, leading to a healthier and more enjoyable lifestyle while still meeting her fitness goals. This story serves as a reminder of the power of aligning with your body's needs. Whether you're struggling with PCOS symptoms, body image issues, or hitting a plateau in your health goals, this episode offers insights into the importance of understanding and cooperating with your body. We explore strategies to overcome these challenges, emphasizing the importance of a supportive approach over a combative one. Happy listening.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/121Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode we'll continue our deep dive into the root causes of PCOS with a focus on inflammation, a key player that often goes unrecognized. Listen now to explore how inflammation interacts with our bodies and exacerbates PCOS symptoms, as well as unravel the complexities of the hormonal feedback loops.Understanding Inflammation's Role in PCOSIn this episode, you will learn about inflammation's impact on PCOS beyond the surface symptoms. I'll explain how even without overt medical conditions, subtle ongoing inflammatory responses can intensify PCOS symptoms. This episode is crucial for anyone struggling to connect their lifestyle and environmental influences to improve their PCOS symptoms.Lifestyle Factors and Inflammatory ResponsesExplore how everyday choices can inadvertently invite inflammatory responses that worsen PCOS symptoms. This episode provides insights into how diet, stress, and environmental toxins play roles in inflammation. More importantly, it offers practical advice on mitigating these effects through informed lifestyle changes.Navigating Misconceptions and Medical AdviceIf you've been struggling with limited medical support for your PCOS, this episode aims to clarify common misconceptions about inflammation and its indicators. You'll gain insight into the critical importance of medical options within the specific context of PCOS, advocating for a more nuanced and informed approach to managing the condition.Stay tuned and subscribe to ensure you don't miss out on invaluable insights in this mini-ongoing series designed to empower you in your fight against PCOS. Until next time, take care and nurture your health!You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/119Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode, part of our ongoing mini-series on PCOS root causes, we delve deep into the insulin effect—how it uniquely impacts PCOS beyond traditional notions of insulin resistance. Learn the subtleties of insulin's role and its broad implications, regardless of routine lab results.The Insulin Effect  Discover the concept of the "insulin effect" which extends beyond classic insulin resistance to influence PCOS symptoms through less noticeable mechanisms. Learn how normal insulin activity might still provoke PCOS symptoms by stimulating the ovaries to produce excess androgens, even when bloodwork appears normal.Medical Misconceptions  Learn the common disconnect between standard medical testing and the real-world implications of insulin's impact on the body. Understand why typical lab results might not fully capture the extent of insulin-related issues and what that means for managing PCOS.Influence of Lifestyle on Insulin Sensitivity  Examine how modern lifestyle choices—like diet and stress levels—play a significant role in magnifying the insulin effect. Get actionable advice on modifying diet and lifestyle to better manage insulin levels and reduce its impact on PCOS symptoms. Discover how lifestyle adjustments can have such a tremendous impact on PCOS health. You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/118Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode, we continue our mini-series about PCOS root causes, about the stress response as a root cause of PCOS. This episode will be peeling back the layers to uncover how our body's stress mechanisms influence PCOS symptoms. Understanding the Stress Response in PCOSThe often overlooked stress response PCOS root cause plays a pivotal role in the exacerbation of PCOS symptoms. This episode will delve into how chronic stress, whether perceived or real, triggers a cascade of hormonal reactions that can lead to or worsen PCOS symptoms.Cortisol and PCOSYou will learn how this primary stress hormone, when chronically elevated, can lead to increased androgen production, disrupting hormonal balance and contributing to common PCOS symptoms like irregular periods, hair loss, and acne. You will also learn about the interaction between cortisol and insulin and how stress can indirectly cause insulin levels to rise, further exacerbating PCOS symptoms by increasing androgen production.Practical Insights and Lifestyle ConsiderationsAs we unravel the intricacies of the stress response and its impact on PCOS, we also explore practical steps and lifestyle modifications to mitigate these effects with strategies to reduce stress in daily life, which can have a direct positive impact on managing PCOS symptoms. Plus insights on how to adjust diet and exercise routines to support hormonal balance and reduce the stress response in the body.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/117Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Understanding PCOS Root Causes: A Comprehensive OverviewIn this episode, we're tackling the topic of understanding the root causes of PCOS. I've received numerous questions about how to identify the specific root causes of PCOS, especially when the symptoms and indicators can often seem contradictory or confusing. Today, we're setting the stage for a series of discussions of each root cause in detail, providing clarity and actionable insights.Decoding the Complexity of PCOSPCOS is a complex syndrome that manifests differently in everyone, which is why a one-size-fits-all approach doesn't work. In today's conversation, we'll explore the pyramid model of PCOS symptoms and root causes. Imagine a pyramid where the tip represents the visible symptoms of PCOS, like irregular periods and metabolic challenges. As we move down the pyramid, we uncover the layers of underlying issues drilling down to the foundational cause.Cortisol and Stress: Triggers of PCOSA key player at the base of our pyramid is cortisol, the stress hormone. Stress isn't just about feeling overwhelmed; it's about how your body perceives and reacts to various stressors. Excessive cortisol can lead to an increase in androgens, escalating PCOS symptoms. The Insulin Connection: More Than Just SugarMoving up the pyramid, insulin resistance plays a significant role in PCOS. It's not just about sugar intake; it's about how insulin, when imbalanced, prompts the ovaries to produce excess androgens. We'll unpack the nuances of insulin management and its critical role in PCOS, emphasizing that insulin issues can arise even without overt diabetes symptoms.Inflammation: The Silent AggravatorInflammation is another critical layer. Often overlooked, chronic inflammation can be fueled by stress, poor sleep, and dietary choices. It's a vicious cycle where inflammation leads to more insulin resistance and vice versa, exacerbating PCOS symptoms. Understanding and reducing inflammation can be a game-changer in managing PCOS.Navigating Complex PCOS ScenariosFor many, the confusion doesn't stem from a single cause but a combination of factors. We'll explore scenarios where multiple root causes interact, such as post-birth control, where hormones and nutrition are thrown off balance, leading to a chaotic state. Identifying your primary root cause is akin to balancing a three-legged stool, ensuring no one cause is disproportionately affecting your health.Engage with Us: Your PCOS Journey MattersThis episode is just the beginning of our journey into the root causes of PCOS. Stay tuned for the upcoming episodes, where we'll dive deeper into each cause, offering detailed insights and practical advice. PCOS Awareness Month is a great time to deepen our understanding and support each other in navigating this condition. If you have specific questions or need personalized advice, don't hesitate to reach out on Instagram @NourishedtoHealthyI hope today's discussion enlightens and empowers you. Subscribe to stay updated, and join us as we unravel the complexities of PCOS together. Until next time, take care of yourselves and keep seeking the answers that work for your unique body and lifestyle.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/116Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome to another special replay compilation episode of the PCOS Repair Podcast! You will love this collection of episodes designed to help you understand and manage PCOS better. Today's binge-worthy replay is titled "Understanding PCOS: Causes, Symptoms, and Steps to Take Control."In this episode, we dig into the fundamentals of PCOS, the root causes, and practical steps to manage and reverse your symptoms. Whether you're newly diagnosed or have been managing PCOS for years, these selected episodes will equip you with the knowledge and confidence to take control of your PCOS journey.Episodes Included:Episode #1: What is PCOS and How to Reverse It?Gain a clear understanding of what PCOS is and what it is not. Learn about the common symptoms and why getting a proper diagnosis can sometimes be tricky. This episode sets the groundwork for understanding PCOS and introduces the concept of addressing the root causes of your symptoms.Episode #2: The Genetics of PCOSDiscover how genetics play a role in PCOS and why understanding the genetic factors can give you hope and direction in managing your condition. This episode explores recent scientific advances and explains how your environment interacts with your genes to manifest PCOS symptoms.Episode #3: Identifying the Root Causes of PCOSLearn about the various root causes of PCOS, such as the insulin effect, inflammation, hormone and nutrient disturbances, and stress response. This episode provides insight into how to determine your primary root cause and why addressing it can make a significant difference in managing your symptoms.Episode #4: Lifestyle Medicine for PCOSUnderstand why lifestyle medicine is crucial for managing PCOS. This episode discusses the importance of creating a supportive environment for your body through diet, sleep, mental health, relationships, and movement. Learn how to make sustainable changes that can help reverse your PCOS symptoms.In this compilation, you'll learn about the importance of a comprehensive approach to PCOS, including understanding the role of genetics and the primary root causes of your symptoms. You'll also discover practical steps to take control of your health through lifestyle medicine, emphasizing small, manageable changes that can have a significant impact. Happy listening!Resources MentionedTake the PCOS Root Cause Quiz and discover the why behind your symptoms.PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers.Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It's not a one size fits all. Sample Meal Plan Included.Keep Learning- Be sure to subscribe to the podcast so you don't miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify - Talk with me over on Instagram @NourishedtohealthyThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/106Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome to this special replay compilation episode of the PCOS Repair Podcast! As I take a short break over the summer, I'm excited to bring you this collection of episodes designed to help you dive deeper into essential topics. Today's binge-worthy replay is titled "Working with Your Doctor: Maximizing Medical Support for PCOS."In this episode, we explore the role your healthcare provider plays in managing PCOS, and how to advocate for yourself and get support beyond traditional medicine. From Lab results, understanding the implications of birth control, and navigating the diagnosis process. These selected episodes will equip you with the knowledge and confidence to take control of your PCOS journey.Episodes Included:Episode #5: How Your Doctor Fits into Healing Your PCOS NaturallyExplore the integration of medical interventions and natural healing methods for PCOS.Understand the importance of balancing medical advice with your personal health goals.Episode #7: PCOS Symptoms vs LabsLearn about the significance of lab tests in diagnosing and managing PCOS.Discover the balance between paying attention to symptoms and interpreting lab results.Episode #18: PCOS & Birth ControlDive into the considerations around using hormonal birth control for managing PCOS symptoms.Understand the impact of birth control on your hormones and overall health.Episode #20: The PCOS Diagnosis DilemmaUncover the importance of a thorough PCOS diagnosis beyond just getting a label.Learn how to address the root causes of PCOS symptoms for better long-term health outcomes.In this episode, you'll learn how to effectively communicate with your doctor and advocate for your health needs, ensuring that your voice is heard in your healthcare journey. We delve into the importance of a comprehensive PCOS diagnosis, explaining what it entails and why it's crucial for long-term management. Balancing natural approaches with medical treatments is also discussed, offering insights on how to achieve optimal health through a combination of both strategies. Additionally, you will learn the role of lab tests in monitoring PCOS and related health risks, helping you understand their significance and how to interpret the results to better manage your condition.Resources Mentioned- Take the PCOS Root Cause Quiz and discover the why behind your symptoms.- PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers. - Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It's not a one size fits all,  Sample Meal Plan Included.Keep Learning- Be sure to subscribe to the podcast so you don't miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify - Talk with me over on Instagram @NourishedtohealthyHappy Listening!The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/105

Welcome back to the PCOS Repair podcast! Today, I am excited to re-share an incredibly insightful episode featuring Jennifer Edmunds, a yoga, and fertility teacher specializing in fertility and women's health. Jennifer shares her journey of fertility challenges and how yoga played a transformative role in her life, easing anxiety, relieving chronic insomnia, rebalancing her thyroid, and ultimately helping her conceive naturally.In this episode replay, Jennifer dives deep into the benefits of yoga for PCOS and fertility, and how simple it can be to get started—even if yoga feels a bit intimidating. This conversation is packed with practical tips and inspiring stories that you won't want to miss.Now, hit play and listen to this amazing episode featuring Jennifer Edmunds on the power of yoga for PCOS and fertility.Learn Even More in Jen's Yoga Membership - **weekly live practices** to guide you through yoga, breathwork, and meditation.- **Regular fertility workshops** featuring industry specialists to answer all your questions.- **Hundreds of on-demand yoga practices online ** tailored to all stages of your cycle and fertility concerns.Studies have shown that those who practice mind/body techniques achieve pregnancies at 3 x the rate of those who don't. By joining Jennifer's program, you'll gain tools to confidently navigate your fertility journey, reduce stress, and improve your chances of a successful pregnancy. You can learn more on her website. I have included the link in the show notes When you use the link (which is an affiliate link) and the coupon code ASHLENE you will save 50% on your first month you can also go to www.yogaforpcos.com and enter the coupon code ASHLENE to get 50% off your first month as one of my valued listeners I am an affiliate for Jennifer's "In Your Element" Fertility Yoga Membership. If you choose to sign up through the link provided, I may earn a commission at no extra cost to you. Your support helps keep the podcast running and allows me to continue providing valuable content. Thank you!You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/103Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In this episode, let's dive deep into a topic often mentioned but rarely explored in depth: the complex relationship between emotional eating and PCOS. Understanding and managing emotional eating can play a significant role in improving PCOS symptoms and make PCOS health so much easier to achieve, this a crucial discussion. Identifying Emotional EatingEmotional eating is a common response to stress, anxiety, or even habitual cues that we might not be aware of. For those managing PCOS, discovering their emotional eating triggers is the first step towards healthier eating habits. We'll explore how emotional states can drive us to seek comfort in food, often leading us away from our dietary goals. Learn practical strategies for increasing awareness and transitioning towards mindful eating.The Impact of Emotional Health on PCOSEmotional well-being significantly affects PCOS by influencing hormonal balances, insulin sensitivity, and inflammation. Improving your emotional health can lead to better overall management of PCOS symptoms. We'll discuss the importance of creating an environment that supports both emotional well-being and nutritional health, offering tips that help integrate these practices into everyday life.I invite you to dive deeper into the topic of emotional eating and its impact on PCOS by tuning into today's episode. Tune in, learn, and start transforming your relationship with food and emotions today.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/102Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Today's episode is a review of a rare research article that looks at how different diets affect PCOS, it is titled 'The Pathophysiology and Nutritional Approaches in Polycystic Ovarian Syndrome, PCOS: A Comprehensive Review.' This episode isn't just a review; I will also get into how to use this information as you discover your best ways to eat to nourish. But this is a great starting point of the complex web of nutrition and its impacts on PCOS, focusing specifically on how our dietary choices can significantly influence this condition.Exploring Nutrional Impact on PCOS Root CausesWe'll explore how the four root causes of PCOS—insulin effects, inflammation, hormonal and nutritional disturbances, and stress responses—are influenced by nutrition, albeit differently. While today's focus is primarily on nutritional aspects, it's crucial to remember that other lifestyle factors like stress management, sleep quality, and exercise play substantial roles in managing PCOS effectively as well.Dietary Models and Their Effectiveness in PCOS ManagementThis article does a fantastic job illustrating that while no one-size-fits-all solution exists for PCOS, specific dietary models like the ketogenic and Mediterranean diets provide valuable insights into managing symptoms through food. The research highlights the importance of personalized nutrition plans tailored to individual needs, moving away from blanket dietary recommendations to a more customized approach.Join me as we unpack the nuances of this research, understand the intricate dance between our food choices and their hormonal impacts, and learn how to harness the power of nutrition to manage PCOS more effectively.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/101Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Welcome back to another episode of the PCOS Repair Podcast. Today, I'm excited to share with you a truly inspiring journey. Today's story is about Harper, who addressed her PCOS with a plant-based diet. This story isn't just about the diet itself, but the broader lesson on how each person must uniquely navigate their health challenges by understanding and catering to their body's specific needs.In this discussion, we explore how Harper, despite facing an uphill battle with her PCOS symptoms, found substantial relief through a plant-based diet. This was surprising because I don't typically advocate for a plant-based diet for PCOS due to the challenges in balancing macronutrients, particularly protein. However, Harper's experience underscores the importance of personalizing one's approach to health and nutrition.Harper had transitioned to a plant-based diet due to other health issues, primarily inflammatory disorders, and found significant improvements in her GI tract and skin health. However, she noticed her PCOS symptoms, like menstrual irregularity and abdominal weight gain, began to worsen. This paradoxical situation led her to explore more about PCOS and eventually to our work together.Through our collaboration, Harper discovered the critical balance of foods that worked for her body. Harper's story is a powerful reminder of the uniqueness of each individual's journey with PCOS. It highlights that while certain diets or lifestyles are widely recommended, the key to managing PCOS effectively lies in understanding and responding to our own body's cues. Whether it's adjusting meal compositions, meal timings, or even the type of exercise, the small, personalized tweaks can make a significant difference.Happy Listening!You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/100Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

In today's episode of the PCOS Repair Podcast, I'm answering listener's, just like you, questions about managing PCOS, from supplements, to improving symptoms like and how to lower high testosterone levels. Thank you to everyone who has answered your questions— your curiosity and engagement truly shape our discussions here. Let's get started and tackle some of the most pressing queries from our community.PCOS Q&AI appreciate the courage to reach out with personal health questions. In this, I'm answering a selection of those queries, providing detailed insights into managing PCOS with a blend of medical knowledge and personal and 100's of client experiences.Questions Asked and Answered1. Optimal Dosing for Inositol:You will learn the recommended ratio and dosages for Inositol, how it benefits PCOS symptoms, and the best times and ways to take this supplement.2. Managing High Testosterone in the Absence of Insulin ResistanceExploring how high testosterone can manifest without apparent insulin resistance or elevated LH levels, and what alternative pathways might contribute to this condition.3. Hair Loss SolutionsTips on combating hair loss associated with PCOS, including effective supplements and lifestyle changes that can help improve hair health.4. Alternatives to Progestin for PMS and Mood Evaluating non-hormonal options for managing PMS and mood fluctuations often exacerbated by PCOS.5. Can PCOS Be Cured?Addressing whether PCOS can ever "go away" and strategies to manage symptoms effectively throughout various life stages.6. Does Thin PCOS Have the Same Root Causes as Classic PCOS?Clarifying misconceptions around 'thin PCOS' and discussing how it compares to more recognized forms of the syndrome.Your questions help make the podcast more informative and relatable. Continue to participate by asking your questions in my DMs on Instagram @NourishedtoHealthy. And be sure to follow me and stay tuned as I address these topics and more.You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/99Let's continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?